W.O.D.

Having Fun is Really Fun

CrossFit Fireground – CrossFit

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Metcon

Family Feud (AMRAP – Rounds and Reps)

AMRAPx25

Teams of 2

1000m Row/Erg

100 Air Squats

100 Sit-Ups

100 KB Swings 1.5/1

100 II Unders

RX+

AMRAPx25

Teams of 2

100 Cal Bike

100 Air Squats

100 WB Sit-Ups 20/14

100 HSPU

100 II Unders

50′ HS Walk 25′ Each Athlete

Friday Front Squat

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Silverback Primer

2 Set

4 Sec Tempo KB Deads

Seated Box Jumps

:30 Sec Pole Prying

Front Squat Primer

Weightlifting

EMOM Front Squat % (1-1-1-1-1-1-1-1-1)

EMOMx9

1- 1 Front Squat @81%

2- 1 Front Squat @84%

3- 1 Front Squat @87%

4- 1 Front Squat @84%

5- 1 Front Squat @87%

6- 1 Front Squat @90%

7- 1 Front Squat @87%

8- 1 Front Squat @90%

9- 1 Front Squat @93%
Week 2 of a 3 week incremental build in %.

3% increase from last week.

% based off of 1 RM Front Squat.

Metcon

Blue Steel (Time)

RX RX+

3 Rounds 3 Rounds

7 P Snatches 75/55 7 P Snatches 75/55

7 Sit-Ups 7 T2B

7 Box Jumps 24/20 7 Box Jumps 24/20

400m Run 50 Cal Bike/Row

3 Rounds 3 Rounds

7 P Snatches 75/55 7 P Snatches

7 Sit-Ups 7 T2B

7 Box Jumps 7 Box Jumps

400m Run 50 Cal Bike/Row

3 Rounds 3 Rounds

7 P Snatches 7 P Snatches

7 Sit-Ups 7 T2B

7 Box Jumps 7 Box Jumps

Burn/ Open Gym

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

4 Rounds

10 Overhead Lunges 45/25

10 Push Ups

10 Sit-Ups

Directly into

3 Rounds

10 Wallballs 20/14 @10’/9′

10 KB SDLHP 1.5/1

10 V-Ups

Directly into

2 Rounds

10 Pull-Ups

10 Cal Row/Bike/Erg

Time to Press

CrossFit Fireground – CrossFit

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Warm-up

Weightlifting

Jerk Drive (3-3-3-3)

4 Sets of the Complex

1 Pausing Drive+2 Regular Drives

Set 1 80% of 1 RM Jerk

Set 2 84%

Set 3 88%

Set 4 90%
3 Reps come from the rack and are meant to be completed without dropping the bar.

Pause for 2 sec in the dip if the pausing Jerk Drive

Focus is to train aggressive extension with the legs to launch the bar off the shoulders.

Pausing Push Press (4-4-4-4)

4 Set of the Complex

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1 60% of 1 RM Jerk

Set 2 65%

Set 3 & 4 70 %
4 Set of 4 Unbroken reps. The BB Comes from the rack. Pausing 2 sec in the dip of the pausing push press.

goal is to establish a strong vertical dip position.

Metcon

Four Loko (1 Rounds for time)

Every 4:00 x 5 Round

7 Front Squats 135/95

40 II Unders/100 Singles

15 Cal Row/Bike/Erg

Rx+

20/18 Cal Row

40 II Unders

7 Front Squats 155/105

Score will be the slowest time of the 5 rounds
Stimulus

Complete the 3 movements as quickly as possible and rest.

We want to rest in order to keep the intensity on the higher side, we will cap each round at 3 min.

Silverback

CrossFit Fireground – CrossFit

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Gymnastics

Metcon (No Measure)

Minutes 0-5

3 Tempo Negative Strict HS Push-up

5 Strict T2B

Min 5-10

1 Wall Walk

1Gymnastic Complex

-1 Strict Chest 2 Bar

-1 Strict Pull-Up

-1 Kipping Pull-up

-1 Chest 2 Bar Pull-Up

-1 Bar Muscle Up

Min 10-15

5 Strict Ring Dip

5 Pausing Ring Rows

Coaches will have a scaled version.
Stimulus

Working through three different 5 min windows of strict gymnastics today.

These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete.

Metcon

Part Time (Time)

3 Rounds

12 Burpees over Dumbbell

18 Pull-up

Directly Into

3 Rounds

12 Alternating DB Snatches 50/35

12 Cal Row/Bike/Erg

RX+

3 Rounds

12 Burpees over DB

18 C2B

Directly into

3 Rounds

12 Alternating DB Snatches 70/50

18 Cal Bike/Row/Erg

Silverback

CrossFit Fireground – CrossFit

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Weightlifting

Back Squat Waves (4-3-2-4-3-2-4-3-2)

Set 1- 4 Reps @86%

Set 2- 3 Reps @92%

Set 3- 2 Reps @98%

Rest 3 full min

Set 4- 4 Reps @92%

Set 5- 3 Reps @98%

Set 6- 2 Reps @104%

Rest 3 full min

Set 7- 4 Reps @98%

Set 8- 3 Reps @104%

Set 9- 2 Reps @110

unlike the last several weeks we will be resting between each set as well.

Metcon

Air Fryer (Time)

3 Rounds

50 Air Squats

10 Power Cleans & Jerks

RX 115/80

RX+ 135/95

Its going to be cold tonight.

CrossFit Fireground – CrossFit

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Warm-up

Mary Style

Metcon

Bike Drop “Team” (Time)

Teams of 3

For Time (30 Min Cap)

BB-75/55

50 Cal Row/Bike/Erg

75 Power Cleans

75 Thrusters

50 Cal Row/Bike/Erg

60 Power Cleans

60 Thrusters

50 Cal Row/Bike/Erg

45 Power Cleans

45 Thrusters

50 Cal Row/Bike/Erg

30 Power Cleans

30 Thrusters

50 Cal Row/Bike/Erg

15 Power Cleans

15 Thrusters

Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

BB Warm-Up

5 each

Good mornings

Back Squat

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Front Squat Primer

4-4-4

Weightlifting

Front Squats EMOMx8 (1-1-1-1-1-1-1-1-1)

EMOMx8

1- 1 Front Squat @78%

2- 1 Front Squat @81%

3- 1 Front Squat @84%

4- 1 Front Squat @81%

5- 1 Front Squat @84%

6- 1 Front Squat @87%

7- 1 Front Squat @84%

8 -1 Front Squat @87%

9- 1 Front Squat @90%
This is the first of 3 weeks of a incremental build,

% Based off your 1RM Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

2 Deadlifts 225/155

10 Sit-Ups

15 Box Jumps

Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Min Row

:30 Min Bike

:30 Min Sit-ups

:30 Min Squats

Primer

2 Sets

7 KB Turkish Sit-Ups

:20 Dual KB Split Stance Iso Hold (left)

:20 Supinated Grip Dead Hang

:20 Dual KB Split Stance Iso Hold (Right)

Weightlifting

Push Press (6-6-6-6)

This is the 4th and final iteration of this push press progression.

Lets aim to build in loading from last week.

As a reminder, the weight stays the same across all 4 sets

Metcon

Airplane Mode (Time)

2 Rounds

800m Row

800m Run

50 Wallballs 20/14 @10/9′

RX+

2 Rounds

50/35 Cal Bike

1000m Row

50 Wallballs 20/14 @10/9′